Snack: Mixed Berry Snack Bars Recipe | MyRecipes

This berry filling is tart and fruity, and superbly balanced by the crisp, buttery shortbread crust.

This recipe includes superfoods such as:

Lemon, Cranberries

Health benefits of Mixed Berry Snack Bars Recipe | MyRecipes

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Researchers believe that cranberries contain substances that prevent infection-causing bacteria from sticking to the urinary tract walls. However, store-bought cranberry juice is typically all sugar - so make sure to stick with straight cranberries.

Cranberries: The Unsung Hero in PCOS Management

Polycystic Ovary Syndrome (PCOS) stands as one of the predominant hormonal disorders affecting many women across the globe. Finding effective and holistic methods to manage its array of symptoms is often a journey filled with trials and experiments. Amidst the vast spectrum of dietary recommendations, a certain ruby-red fruit emerges as a potential powerhouse: the humble cranberry.

Understanding Cranberries:

Native to North America, cranberries are tiny, tart berries packed with nutrients. They are most commonly known for their ability to support urinary tract health. However, their benefits extend far beyond that, making them a valuable addition to the diet of those managing PCOS.

• 1. Rich in Antioxidants: Cranberries boast a high concentration of antioxidants, especially proanthocyanidins. These compounds can combat oxidative stress, which has been linked to insulin resistance, a common concern for those with PCOS.
• 2. Natural Anti-Inflammatory: Inflammation is often silently associated with PCOS. The anti-inflammatory properties of cranberries can potentially aid in reducing systemic inflammation, indirectly supporting hormonal balance.
• 3. Supports Gut Health: A healthy gut can influence hormonal balance. The fibers and phytonutrients in cranberries promote a balanced gut microbiome, fostering good digestive health.
• 4. Low Glycemic Fruit: Dietary recommendations for PCOS often stress the importance of low glycemic index (GI) foods to maintain steady blood sugar levels. Cranberries fit the bill perfectly, allowing for a sweet treat without the blood sugar spike.

Incorporating Cranberries into Your Diet:

While cranberry juice is widely available, it's essential to opt for unsweetened versions to avoid added sugars. Fresh cranberries can be added to salads, smoothies, or baked goods. Dried cranberries, preferably unsweetened or minimally sweetened, can be a delicious addition to oatmeal, granolas, or as a simple snack.

PCOS management requires a multifaceted approach, and nutrition stands as one of its cornerstones. By integrating cranberries into a balanced diet, individuals with PCOS can harness their benefits, taking a flavorful step towards better health. As with all dietary changes, it's always a good practice to consult with a healthcare professional or nutritionist to ensure the best choices for individual health needs.

Ingredients

1 stick plus 2 tablespoons unsalted butter, plus more for the pan
1/2 cup sugar
1 (large) egg yolk
1 1/2 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon kosher salt
Sugar, for rolling
1 cup dried cranberries
1 cup seedless raspberry preserves
1/2 teaspoon lemon zest, finely grated

Instructions

In a bowl, using an electric mixer, beat the 1 stick plus 2 tablespoons of butter with the sugar and egg yolk until smooth. Add the flour, baking powder and salt and beat at low speed until evenly moistened, about 2 minutes. Using your hands, knead once or twice to bring the dough together.
Butter a 9-inch square metal baking pan. Pat three-fourths of the dough into the baking pan in an even layer. Roll the remaining dough into 36 small balls. Roll the balls in sugar, transfer to a wax paper–lined baking sheet and press the balls to 1/4-inch-thick rounds with the bottom of a glass. Refrigerate the crust and rounds for 10 minutes. Preheat the oven to 350 °.
In a microwave-safe bowl, cover the cranberries with water and microwave at high power for 1 minute, just until plump. Drain, pressing out the water; let cool slightly. Return the cranberries to the bowl and stir in the preserves and lemon zest.
Spread the berry filling over the dough in the baking pan and arrange the rounds on top. Bake in the lower third of the oven for 40 to 45 minutes, or until the top is golden. Let the square cool completely.
Run the tip of a knife around the edge of the baking pan. Cut the square into 18 bars and serve.

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